How can I control sugar in my diet?

TonyB0588

I'm doing fairly well with this MFP calorie deficit concept, but although most days I fall within the range for calories, the sugar count is always over.

At this rate I'm losing weight okay, but I've been recently diagnosed as pre-diabetic and would like to keep the sugar under control as well.

Anyone else with the same problem or have any suggestions?

seska422

Log before you eat. That way, you can make different choices if necessary.

Some people pre-log their entire days but I just do it meal-to-meal. I don't consume anything until I've entered it.

thiosulfate

do you drink anything with added sugar (coffee/tea/etc.)? it's also important to note that MFP does not distinguish between natural and added sugars

Fluffy2Fit2Shredded

I second note above. Learn your foods, what's high in sugar from the snacks, meals, and fruits. I log the day before or morning in the bathroom lol. I play with it so I know what I can or can't eat, or like a wedding I was recently at...planned to eat a very light breakfast, light snacks, light lunch, lots of water cuz I knew I was gonna pig out with the appetizers, liquor and big meal and dessert tray....and what do u know....barely went over macros. Just plan ahead. And eat light of u feel the need to really treat yourself or spread it out....whatever the day feels like....like a taco Tuesday....or whatever

TonyB0588

thiosulfate wrote: »

do you drink anything with added sugar (coffee/tea/etc.)? it's also important to note that MFP does not distinguish between natural and added sugars

I don't put sugar in my tea or coffee anymore, but I think you're right that there's natural sugar even in good things like fruit.

dlkfox

Read the ingredient listing on the nutritional label. If sugar, high fructose corn syrup, sucrose, and any of the other names for sugar is in the first three ingredients, find something else.

Salad dressings, spaghetti sauces, BBQ sauces, and dry breakfast cereals are BIG offenders. You just have to read a lot of labels to find the brands that aren't packed with sugar.

Prelogging meals is also excellent advice.

In addition to sugar, watch the quality of carbs you are consuming (carbs high in fiber are going to be better for blood sugar levels.) Avoid foods with high GI (glycemic index) and opt for those with a low GI rating. You can Google for lists.

The good news is that simply losing weight will likely fix the issue, so you are on the right track! Best of luck to you.

vingogly

I log everything, and when I do, I go over the data for the day. MFP won't tell you what food choices to make (low GI choices), you'll need to get that from places like websites for diabetics and your doctor and/or nutritionist; but MFP will let you keep track of your sugar consumption (as well as fiber consumption).

teagin2002

I know you are feeling upset and self defeated hun.
I am sure you've been trying hard, but untill you learn something your going to make mistakes, we all do.

It's ok and you are on the right track, do what all successful ppl do hun.
We pick ourselves up, learn what went wrong and how to avoid it and keep going.

You are doing the right things hun, and if you aren't, I'm proud of you luv.
This journey is a mental journey before physical, it's all in your head

If you think you can you can
If you think you can't you can't

I know you can, you've already been doing it, just make a few tweeks to your habbits and incorporate any of these wonderful tips mentioned above

arditarose

My sugars are pretty low. I keep them that way because I have a bad reaction to high sugar, and I'm low-ish carb (when I'm in a deficit) so they are naturally a bit low. It's not that hard. Don't add sugar to things. Don't eat things high in sugar.

TonyB0588

teagin2002,

Thanks for the inspiration. I'm not feeling as bad as you describe it, because the calories and weight loss are going fine. Just needed those additional tips to get the sugar sorted out as well.

Just going to bed now and it seems today was "perfect". Sugar was -4 but came back up to zero when I added back on some exercise. Also 431 calories left over for today, and total weight loss 4.4lbs in 31 days.

teagin2002

cinnag4225

If you're drinking juices, cut your serving in half and water it down. It takes some getting used to flavor-wise, but it's well worth it (especially if sugar cravings are keeping you over consuming sodas and juices).

Colt1835

You want to worry about getting your carbs in check if you're "pre" diabetic. The sugar is included in the carb count on nutrition labels. If your doctor didn't mention that, you might want to get a check up from someone else. You really don't even need to look at sugar. You don't want to cut carbs completely out of your diet though. You need a good balance of carbs. Not too many, not too few.

You may have already known that, but I figured I would mention it anyways just in case.

RodaRose

Good job on your weight loss.

TonyB0588

Colt1835 wrote: »

You want to worry about getting your carbs in check if you're "pre" diabetic. The sugar is included in the carb count on nutrition labels. If your doctor didn't mention that, you might want to get a check up from someone else. You really don't even need to look at sugar. You don't want to cut carbs completely out of your diet though. You need a good balance of carbs. Not too many, not too few.

You may have already known that, but I figured I would mention it anyways just in case.

Thanks for the tip but it doesn't seem to be quite so simple. Going back through the charts I see some days where the carbs were within range but sugar was over the limit. This will surely need more thought and deeper analysis of every meal.

abatonfan

Colt1835 wrote: »

You want to worry about getting your carbs in check if you're "pre" diabetic. The sugar is included in the carb count on nutrition labels. If your doctor didn't mention that, you might want to get a check up from someone else. You really don't even need to look at sugar. You don't want to cut carbs completely out of your diet though. You need a good balance of carbs. Not too many, not too few.

You may have already known that, but I figured I would mention it anyways just in case.

Yup. ALL carbohydrates (except dietary fiber and sugar alcohols) will be broken down into sugar through digestion. Personally, what foods affect my blood sugar is way more intricate than carbs and sugar: fat, protein, and glycemic index can affect how quickly the food I eat is digested (and subsequently how quick of a spike I may see). I can certainly eat sugar, but what is more important is that I pair it with some protein/fat and take enough insulin to cover for it.

Colt1835

TonyB0588 wrote: »

Colt1835 wrote: »

You want to worry about getting your carbs in check if you're "pre" diabetic. The sugar is included in the carb count on nutrition labels. If your doctor didn't mention that, you might want to get a check up from someone else. You really don't even need to look at sugar. You don't want to cut carbs completely out of your diet though. You need a good balance of carbs. Not too many, not too few.

You may have already known that, but I figured I would mention it anyways just in case.

Thanks for the tip but it doesn't seem to be quite so simple. Going back through the charts I see some days where the carbs were within range but sugar was over the limit. This will surely need more thought and deeper analysis of every meal.

It could be that you are eating too many carbs at one meal. You can't eat a bunch of carbs for breakfast and then eat no carbs for lunch or your blood sugar is probably going to freak out.

My grandfather eats 5-6 meals a day and his carb limit looks like this--50,20,50,20,50,20 He eats every 2-3 hours. He can't save carbs for a later meal or he'll get sick.

I'm not telling you to eat like this cause you need to figure out what works for you. I just wanted to give you an example. It's probably a good idea to see a dietician about this and try to work out a plan that works for your specific needs. Most medical doctors I've been to don't have a clue about diet.

louisepaul16

The sugar count counts everything including sugar in fruits and veggies.
Try to cut down on the added sugars. As others have suggested cut out sugars in tea and coffee, cut down on juice as that is basically just sugar, soda If you drink that.

Cereals, sauces, dressings, and bread can all be very high in sugar. read the ingredient labels on the back, and the percentage of sugar. If anything has more than 20g sugar per 100g it is very high in sugar. Under 3g per 100g is very low.
Good luck with cutting down.

RodaRose

If you you want to open your diary, we can help you with specific suggestions.

ninerbuff

Read labels and don't get food with added sugar in it.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

khhregister

Everyone in my family develops Type II Diabetes as they get older, so this issue is definitely on my radar. I've noticed as I get older I now have much less of a sweet tooth. I think it's because I've changed my diet gradually to have less and less sweet things, so now I really notice it when something is sweet. So many packaged foods are needlessly sweetened. I avoid them and make homemade when I can. Even when I follow recipes, I'll cut the sugar in half or even eliminate it. I made rice pudding a couple months ago, and I used 1/4 the amount of sugar it called for and it still tasted SO sweet to me.

Here are my general strategies for having very low sugar intake:

• I do limit fruit to one or two servings a day. They taste like candy to me now.
• It's rare that I use any kind of bottled sauce. I make my own spaghetti sauce, salad dressing,etc.
• I don't take sugar in my coffee or tea. I don't drink soda. I don't drink bottled fruit juice. I sometimes make a homemade green juice but there will be one piece of fruit in it and the rest is green veggies.
• I rarely eat bread - most sliced bread tastes sweet to me.
• I don't eat cereal for breakfast. Most breakfast cereals are SOOO sweet!
• Very small servings of other "white" carbs like rice, potatoes, pasta. Make up the missing bulk with roasted green veggies.

nutmegoreo

When you look through your diary, look for the items which are higher in sugar and try reducing some of those. I would ask for a referral to a registered dietician for guidance specific for your needs.

se015

TonyB0588 wrote: »

I'm doing fairly well with this MFP calorie deficit concept, but although most days I fall within the range for calories, the sugar count is always over.

At this rate I'm losing weight okay, but I've been recently diagnosed as pre-diabetic and would like to keep the sugar under control as well.

Anyone else with the same problem or have any suggestions?

Have you looked to see which food items have high sugar content? While Fruit is healthy and has lots of benefits, also comes with lots of sugar per serving. Bananas have lots of Sugar, I eat one banana per day. Most processed foods have sugar. More natural foods usually do not have lots of sugar. Honey is a good source to use to satisfy your sweet tooth. Just be careful with foods that are "flavored" like flavored oatmeal, cereal products, etc... Things like whole wheat bread and oatmeal are healthy choices for your Carbs with no sugar. Oatmeal has very little I don't think any sugar. I mean I know some people out there are going to argue with me that all carbs are technically sugar, you know what I mean. It has no simple sugar added. I hope this helps you a little bit, learn how to read nutrition labels and if you're consistent with the foods you eat every day, look at which foods have the highest numbers and switch those items for a better alternative. Someone said earlier to log foods before you even eat, that's what I do and it has helped big time.

nvmomketo

I have insulin resistance and prediabetes too. I follow the low carb plan that is laid out in Dr Bernstein's Diabetes Solution. According to him, keeping insulin needs low, whether you are T2D or T1D, is important. The best way to do that is by reducing carbs. Drastically. There is no minimal level of carbs required in your diet to live a healthy life. Cutting carbs is safe.

I cut carbs in this order:

• Sugary foods like candy and soda
• Baked goods and other grains like corn and rice
• Foods with some added sugars
• High GI fruits - usually tropical fruits like bananas, mangos, grapes, and dried fruits like raisins. Fruits to be limited include those grown in temperate regions like cius, apples, nectarines, peaches and plums. The lowest GI fruits are berries.
• Starchy root vegetables like potatoes, yams, parsnips, onions, turnips, and carrots should be avoided or eaten sparingly.

Basically, sugar is sugar to a diabetic. It needs to be limited whether it is in fruit, im the starches of a potato, or the cmplex cabohydrates (long sugar chains) of bread.

I keep my carbs under 50g per day. Sugars are always under 10g.

I eat a lot of meat, eggs, nuts, dull fat dairy (cheese, whipping cream, butter, 14% sour cream), avocados, veggies, green leafy veggies, coconut, etc. Instead of steak with a potato I eat the steak with a salad or broccoli with cheese...maybe adding a pat of butter to the steak. I eat burgers without the bun ad tacos without the shell. A veggie stirfry would not be eaten with rice, and a good breakfast is bacon and eggs instead of a bowl of cereal.

Do you eat to your blood glucose metre? I should have asked that first. LOL If you do, and your BG remains below a low 6 (low 100's) at all times, even after a meal, then you know you are eating an appropriate amount of carbs/sugars. If a certain food, like a banana, causes a BG spike then you know to eat less of it next time or skip it in favor of other foods.

Psychgrrl

I've found added sugar in sneaky places like ketchup, salad dressing, sauces and jerky. You really need to read the labels to see what you're eating.

Complex carb trades can also help. Quinoa instead of rice, naan instead of regular white bread, etc. making sure to eat healthy fats, fiber and protein together to help limit insulin spikes.

What did you doctor say about your diet? Was this his/her suggestion?

TonyB0588

[/quote]
Yup. ALL carbohydrates (except dietary fiber and sugar alcohols) will be broken down into sugar through digestion. Personally, what foods affect my blood sugar is way more intricate than carbs and sugar: fat, protein, and glycemic index can affect how quickly the food I eat is digested (and subsequently how quick of a spike I may see). I can certainly eat sugar, but what is more important is that I pair it with some protein/fat and take enough insulin to cover for it.
[/quote]

Thanks Abatonfan. I'm not quite at this stage yet. My readings on the monitor at home haven't peaked anywhere near what it was at the last doctor's visit, and being pre-diabetic means I haven't needed to go on insulin or other medication yet.

The sugar readings I was concerned about are the ones on the MFP chart, where some good calorie deficit days were bad sugar days. I think I'm getting a better idea of the situation from all the helpful comments here.

TonyB0588

Psychgrrl wrote: »

I've found added sugar in sneaky places like ketchup, salad dressing, sauces and jerky. You really need to read the labels to see what you're eating.

Complex carb trades can also help. Quinoa instead of rice, naan instead of regular white bread, etc. making sure to eat healthy fats, fiber and protein together to help limit insulin spikes.

What did you doctor say about your diet? Was this his/her suggestion?

I was given a diet sheet, just to get acquainted with the concepts, but as I'm only pre-diabetic, the suggestion was that exercise would be the solution for me.

pebble4321

I think your best bet is to log as consistently as you can for a couple of weeks and then go back through your diary. Find the "high sugar" days and see where the sugar was coming from - lots of fruit, drinking a heap of milk, big serves of dessert etc. Then you can cut out some of the low hanging fruit (reduce your serving size or frequency of dessert for example) and see how that works out. Maybe swap some fruit for veggies, drink water instead of milk, etc.
Personally I'm not bothered by sugar in milk or fruit (though I don't usually go overboard with these) but see if your doctor or dietician think this is an issue for you.

TonyB0588

Wow!! All my numbers are green today. No reds. Been trying all week and this is amazing for a Sunday.

Thanks again for all the comments.

AnnPT77

Be aware, too, that even beyond sugars inherent in fruits, MFP is counting inherent milk sugars. I'm sure you understand your needs as a pre-diabetic better than I (a non-diabetic) do. But it's worth noting that MFP's sugar total may not be exactly capturing the sugars you care about.

At my deepest calorie deficit, the only added sugar I was eating was the tiny bit of concentrated fruit juice several items down the list of ingredients in my daily tablespoon of all-fruit spread (that contained 6g sugars total). I still routinely exceeded MFP's sugar target every day, just from milk sugars & inherent sugar in fruit.